No Bueno Taco Bell

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • 10 Front Squats (45#)

Legs

4 Sets

  • 12-10-8-6 Front Squats (105-115-125-135#)
  • 20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

  • 10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
  • 15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

  • 10 Pull-ups
  • 15 cal Row
  • 10 DB Push Press (50#)
  • 15 cal BikeErg
  • 10 Renegade Rows (50#)
  • 15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

Muscle-ups at Home!

Ran some errands this morning and workout around 10.

Warm-ups

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Lunge Stretch
  • 10 Bench Press (45#)
  • 10 Tricep Pushdowns (38#)

Conditioning

6 Rounds (IGYG)

  • 12/8 cal Standing BikeErg
  • 10 Plyo Lunges
  • 10 Squat Jumps
  • 10 Reverse Lunges

We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.

20:00 EMOM (alt)

  • 10 Bench Press (95#)
  • 12/8 cal SkiErg
  • 15 Tricep Pushdowns (49#, spin bar)
  • 50 Mountain Climbers

Going from the SkiErg to the push downs was a real burn, especially for 15 reps.

Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!

Then we set the third and final post.

Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

  • 2:00 SkiErg (404m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Dead Hang / Shoulder Stretching
  • 8 DB Thrusters (15#)
  • 8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

  • 12 cal BikeErg
  • 10 DB Thrusters (35#)
  • 8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

  • 5×45
  • 5×95
  • 5×135
  • 3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
    10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.

Abs Are Still Sore

Yesterday I finally got back on the golf course after not being out in a month. Last night I was falling asleep on the loveseat and I slept through the night for the first time in like a year! Out in the garage at 4pm but taking it easy for a few days. My abs are still sore from the 110 GHD sit-ups.

Conditioning

15 Rounds

  • 1:00 SkiErg
  • 1:00 Rest

I went 244, 247, 250, 251, 251, 252, 251, 252, 252, 253, 252, 252, 252, 254, and 257 meters.

Midline

3 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
  • 10s Rest

This was from DLB, but she seemed to have removed the Instagram post. I went 21 each time on the tucks, 12-12-14 on the leg lifts, 15-15-16 on the jack knives, and 20-26-32 on the up and overs

Sweat & Breathe

Yesterday it ended up raining on and off most of the day, so I obviously didn’t golf. Out in the garage at 4pm.

Hung up my shorty rope and did a refresher on how to climb a rope using my legs because I probably hadn’t done it in two or three years. At the old gym the ceiling was like 12-13 feet and the reps were usually small whenever the movement came up, so I’d always go legless. Got the hang of it enough to survive AGOQ Event2

30:00 EMOM (alt)

  • 15 cal Row
  • 15 cal BikeErg
  • 12 cal SkiErg

Took 40-45 seconds each and got progressively faster.

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

  • 3:00 SkiErg (594m)
  • 2:00 TrueForn Run (0.28 km)
  • 4 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • 20 DU
  • 10 OHS (45#)
  • 5 OHS (95#)

Conditioning

  • 3 Rounds
    • 10 OHS (115)
    • 50 DU
  • 3 Rounds
    • 10 Thrusters (95)
    • 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

  • 21s (20-25-25#)
  • 12 Tricep Pushdowns (bar, 60#)

3 Sets

  • 12 In and Out Hammer Curls (25# DBs)
  • 12 DB Skull Crushers (30# DBs)

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

  • 10 Deadlifts (45#)
  • 10 Deadlifts (105#)
  • 10 Kip Swings
  • 5 Deadlifts (155#)

Conditioning

3 Rounds

  • 20 cal SkiErg / BikeErg / Row
  • 20 GHD Sit-ups (modified sitting on a MB)
  • 20 cal SkiErg / BikeErg / Row
  • 20 Deadlifts (185/125)
  • 20 cal SkiErg / BikeErg / Row
  • 20 T2B
  • 5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

  • 20 alt Curtsy Lunges (30# DBs)
  • 5 Handstand Kick-ups

Different Routes to 45

Took a complete rest day yesterday with the workouts coming up over these three days.

Warm-up

  • 3:00 SkiErg (650m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 10 Kip Swings
  • 10 PVC OHS
  • 10 OHS (45#)
  • 5 Kip Swings
  • 5 OHS (75#)

Conditioning

  • 21-15-9
    • OHS (95#)
    • C2B Pull-ups
  • 5:00 Rest
  • 45 OHS (95#)
  • 45 Pull-ups

I literally haven’t done an overhead squat in over a year, except for some warm-ups a couple of weeks ago before squat snatches. This was supposed to be chest-to-bar pull-ups again for the 45, but that would have taken me a long time so I scaled back to pull-ups to keep up my intensity. I went 12-9, 9-6, and 9 on my overhead squats and 8-7-6, 6-5-4, and 4-2-3 for my chest-to-bars. Finished that at 5:47. Then I went 13-12-10-10 and 10-10-10-5-5-5 on my pull-ups to finish at 16:46. Kept my intensity up so that was a good call for the pull-ups. I did wear a belt with so many overhead squats, which actually felt pretty good. Overall this went much better than I expected.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Leg Lifts
  • 16/16 Side Plank Bounces

We’ve done this with 14s before at the park and my notes had said we could do 16s. I was getting 42-45 seconds of rest each round.